CrossFit WOD – 7/3/15

CrossFit

Coaches Choice (No Measure)

Overhead Squat (3×10)

Level 1 – PVC Pipe

Level 2 45/35

Level 3 95/65

It has been a long time since you all have had weighted OHS so please me modest. We will be slowly building up over the next few weeks to establish a new PR.

Squat as deep as you possibly can each time.

Metcon (Time)

5RFT

5 Power Cleans 135/95

10 C2B

15 Box Jumps 24/20

Run 400m

Metcon (No Measure)

Snatch @ 45%

5×2 Every 90 Sec

No Feet movement or heel lift.

Workout of the Day

CrossFit

  • 12/01/2020

    CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
    Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
    [Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
    Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20

    10 Ring Dips
    20 Cal Row
    30 Sit-Ups
    40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

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